2015 Habits Seminar. James Clear

Transcription

1 2015 Habits Seminar James Clear

2 Agenda 1. What Always Works 2. What s Working Now 3. What to Avoid 4. Questions and (Attempted) Answers Note: We will take a few 5-minute breaks throughout the seminar.

3 The 5 Barriers At the end of each session Lack of Time and Too Many Commitments 2. Inconsistency With Taking Action 3. Procrastination and Laziness 4. Self-Doubt and Lack of Confidence 5. Lack of Focus

4 Take What Works for You, Leave the Rest It doesn t matter where you start, only that you get started. If you wait for perfect conditions, then you ll never get anything done.

5 Thanks 1. Leo Babauta 2. BJ Fogg 3. Nir Eyal 4. Dan Pardi 5. Scott Adams 6. All the readers

6 What Always Works Session 1

7 How Long Does It Take? Repetitions and Habit Automaticity

8 Building a New Habit On average, it takes 66 days to build a new habit. The range can be anywhere from three weeks to eight months.

9 Habit Automaticity

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11 How Habits Stick Why Some Patterns Stick and Others Fail

12 Habit Models 1. Lewin s Equation 2. Operant Conditioning by B.F. Skinner 3. Tiny Habits Model by BJ Fogg 4. The Habit Loop from Charles Duhigg 5. Hook Model by Nir Eyal 6. Loop Model by Dan Pardi

13 Pavlov > Watson > Skinner

14 Bottom Line: We Get Conditioned

15 Habit Triggers Hot vs. Cold Triggers

16 Cold Triggers vs. Hot Triggers Triggers are the cues that prompt behavior. A hot trigger can be acted upon right now.

17 Hot Triggers Put hot triggers in the path of motivated people. -BJ Fogg

18 Trigger T-Chart Exercise 1. In Column 1, list all the things that you do each day without fail. a. 2. e.g. Brush your teeth, put your shoes on, sit down for lunch, get into bed, etc. In column 2, list all the things that happen to you each day without fail. a. 3. e.g. Traffic light turns green, commercial comes on, sun rises, sun sets, etc. Finally, select the trigger that best fits your new habit (i.e. the hot trigger).

19 Simplicity What is the Essence of Your New Habit?

20 Start Small 1. Start with a habit that is incredibly easy for you. 2. Increase your habit, but in a very small way. 3. Keep it easy. Break the habit down as needed. Tiny Habits program by BJ Fogg at tinyhabits.com

21 Lesson in a Nutshell Make it so easy you can t say no. Leo Babauta

22 Increase Your Success Rate by 3x Implementation Intentions

23 The Power of Intention During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME OF DAY] at/in [PLACE].

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25 Lesson in a Nutshell If something is important to you, then schedule it. Pick a date. Choose a place. Give your goals a time and a space to live.

26 Massachusetts General Hospital Choice Architecture

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29 Lewin s Equation

30 Lesson in a Nutshell I have never seen a person consistently stick to positive habits in a negative environment.

31 Parole Board Judges Decision Fatigue

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34 Lesson in a Nutshell Your willpower is like a muscle. And similar to the muscles in your body, willpower can get fatigued when you use it over and over again.

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36 Southwest Airlines Consistency

37 Do Things You Can Sustain

38 Lesson in a Nutshell Rome wasn t built in a day, but they were laying bricks every hour. You don t have to build everything you want today, just lay a brick.

39 The Seinfeld Strategy Don t break the chain.

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41 Lesson in a Nutshell New goals don t deliver new results. New lifestyles do.

42 The 5 Barriers 1. Lack of Time and Too Many Commitments 2. Inconsistency With Taking Action 3. Procrastination and Laziness 4. Self-Doubt and Lack of Confidence 5. Lack of Focus

43 A Quick Favor If you have enjoyed this seminar, please send a tweet and tell me what you loved about the talk.

44 What s Working Now Session 2

45 Technology in Our Lives 65% of Americans sleep with their phone next to or on their bed. (Pew Research Center) 70% of s interrupt recipients within 6 seconds of arriving. (Journal of Information Management) On average, it takes 64 seconds to resume work after an interruption. (Journal of Information Management) Roughly half of daily interruptions are self-interruptions. (University of California, Irvine)

46 The Story of Clyde Beatty Image Source: Harvard Library

47 The Hemingwrite

48 Digital Distraction Eliminators 1. Use Adblock Plus to block all ads online.

49 Digital Distraction Eliminators 1. Use Adblock Plus to block all ads online. 2. Use Self-Control or Freedom to block websites.

50 Digital Distraction Eliminators 1. Use Adblock Plus to block all ads online. 2. Use Self-Control or Freedom to block websites. 3. Use News Feed Eradicator to block FB posts.

51 Digital Distraction Eliminators 1. Use Adblock Plus to block all ads online. 2. Use Self-Control or Freedom to block websites. 3. Use News Feed Eradicator to block FB posts. 4. Write and work in full screen mode (use multiple desktops).

52 Digital Distraction Eliminators 1. Use Adblock Plus to block all ads online. 2. Use Self-Control or Freedom to block websites. 3. Use News Feed Eradicator to block FB posts. 4. Write and work in full screen mode (use multiple desktops). 5. Use Optional filter for . ( Unsubscribe = optional.)

53 Digital Distraction Eliminators 1. Use Adblock Plus to block all ads online. 2. Use Self-Control or Freedom to block websites. 3. Use News Feed Eradicator to block FB posts. 4. Write and work in full screen mode (use multiple desktops). 5. Use Optional filter for . ( Unsubscribe = optional.) 6. Phone on silent / vibrate and in another room.

54 Digital Distraction Eliminators 1. Use Adblock Plus to block all ads online. 2. Use Self-Control or Freedom to block websites. 3. Use News Feed Eradicator to block FB posts. 4. Write and work in full screen mode (use multiple desktops). 5. Use Optional filter for . ( Unsubscribe = optional.) 6. Phone on silent / vibrate and in another room. 7. Remove apps from home screen, no push notifications or badges.

55 Digital Distraction Eliminators 1. Use Adblock Plus to block all ads online. 2. Use Self-Control or Freedom to block websites. 3. Use News Feed Eradicator to block FB posts. 4. Write and work in full screen mode (use multiple desktops). 5. Use Optional filter for . ( Unsubscribe = optional.) 6. Phone on silent / vibrate and in another room. 7. Remove apps from home screen, no push notifications or badges. 8. Remove all icons from desktop.

56 Bonus Distraction Eliminators 1. Set up a second account on your computer that doesn t have set up, no apps or browsers installed, etc. 2. Set an alarm clock for each work period (the Pomodoro Method ) 3. Get an old school alarm clock and leave your phone in another room when you sleep. 4. Use an outlet timer to automatically cut off devices.

57 Lesson in a Nutshell Learning to separate the signal from the noise is a crucial skill in our current world. You don't need productivity tips if you simply eliminate the unnecessary wastes of time.

58 Keystone Habits A Keystone Habit is a routine or ritual that naturally pulls the rest of your life in line. It creates a cascade of good behavior. Examples: weightlifting, meditation, visualization

59 The Eisenhower Box Download at jamesclear.com/ebox

60 Lesson in a Nutshell Busy doesn t equal important and urgent isn t the same as necessary. Filter out the fluff and focus on what matters.

61 The 5 Barriers 1. Lack of Time and Too Many Commitments 2. Inconsistency With Taking Action 3. Procrastination and Laziness 4. Self-Doubt and Lack of Confidence 5. Lack of Focus

62 What to Avoid Session 3

63 Identity-Based Habits

64 Lesson in a Nutshell Every action is a vote for the type of person you want to become.

65 How to Break a Bad Habit Remember the Habit Loop: cue, routine, reward (stimulus, behavior, consequence) Bad habits are replaced, not eliminated.

66 Strategies Choose a substitute habit that provides a similar benefit.

67 Strategies Choose a substitute habit that provides a similar benefit. Cut out as many triggers as possible.

68 Strategies Choose a substitute habit that provides a similar benefit. Cut out as many triggers as possible. Return to the old you. You don t need to become someone new.

69 Strategies Choose a substitute habit that provides a similar benefit. Cut out as many triggers as possible. Return to the old you. You don t need to become someone new. Plan for failure. (If-Then conditions.)

70 Lesson in a Nutshell The best way to improve your self-control is to see how and why you lose control. -Kelly McGonigal

71 The 5 Barriers 1. Lack of Time and Too Many Commitments 2. Inconsistency With Taking Action 3. Procrastination and Laziness 4. Self-Doubt and Lack of Confidence 5. Lack of Focus

72 Take What Works for You, Leave the Rest It doesn t matter where you start, only that you get started. If you wait for perfect conditions, then you ll never get anything done.

73 A Quick Favor If you have enjoyed this seminar, please send a tweet and tell me what you loved about the talk.

74 Questions and Answers Session 4

75 THE END JamesClear.com